Avocado Egg Salad Recipe for Babies and Toddlers
Being a parent or caregiver is a whirlwind! Finding the time and energy to prepare healthy meals can feel impossible, especially when you have a little one with a picky palate. We all want to give our kids the nutrients they need to thrive, but who has hours to spend in the kitchen? On top of that, we never know if they are going to be in the mood to eat, right?
That's where this 30-minute avocado egg mash comes in! It's a lifesaver for busy days and provides a delicious and nutritious option for breakfast, quick lunch, a snack, or even dinner. It uses just a few simple ingredients you likely already have on hand, and the best part? If the kids don't finish it, you have a snack for yourself because it's great for adults too!
Why I Created This Recipe
My inspiration for this recipe is my one-year-old daughter. She's been obsessed with this simple, high-fiber, and protein-packed avocado egg salad for months! It's unbelievably easy to make and perfect for little ones. Plus, it's tasty enough for adults to enjoy too!
If your little one isn't quite ready for utensils, you can spoon-feed them this mash. It's also perfect for self-feeding (I love this self feeding spoon!), or spread it on a piece of toast cut into finger-length pieces for easy grabbing.
This recipe is so versatile. For younger babies, you can simply mash the ingredients together until they reach a smooth, creamy avocado consistency that's easy to swallow. For older babies and toddlers who are practicing self-feeding, you can leave the mixture a little chunkier. This healthy recipe is a winner from 6 months old all the way up to toddlerhood!
Nutrient Benefits
This recipe isn't just delicious, it's packed with good stuff for your little one! Here's a breakdown of the key nutrients each ingredient provides:
Avocado: This creamy fruit is a great source of healthy fats, including essential fatty acids. These are important for brain development and overall growth. Avocados are also a good source of fiber, which helps with digestion and keeps your little one feeling full.
Cottage Cheese: Cottage cheese is an excellent source of protein, which is essential for building and repairing tissues. It's also a good source of Vitamin B12, which is important for nerve and brain development.
Eggs: Hard boiled eggs are a classic healthy food for a reason! They're a great source of protein and contain zinc, which is important for growth, healing, and a healthy nervous system. Hard-boiled eggs are also a good source of energy to keep your little one going throughout the day.
Lemon Juice: A squeeze of lemon juice adds a touch of brightness and freshness to the salad, but more importantly, it's a great source of Vitamin C, which helps boost the immune system and fight infection.
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How to Serve
There are so many ways to serve this avocado egg salad! Here are a few ideas:
Spoon-feed it to your baby. This is a great option for younger babies who are just starting solids.
Let your baby self-feed with a designated self-feeding spoon. This is a great way to encourage self-feeding and develop fine motor skills.
Spread it on a piece of toast cut into finger-length pieces. This is a great option for older babies and toddlers who are working on their pincer grasp.
Serve it on a bed of lettuce for a more grown-up option.
Kid-Friendly Plates!
Looking for a perfect plate to serve this avocado egg salad on? I love these Miniware plates! These plates are made from non-toxic materials, are dishwasher safe, and have a removable suction base to prevent messy mealtimes. They also have a handy divider that can be used to create separate sections for different foods, which is perfect for introducing your little one to new flavors and textures.
Get 10% off your Miniware plates with code Jazz10!
More Kid-Friendly & Simple Recipes!
Looking for more inspiration for healthy and delicious meals for your little one? Check out some of my other recipes:
Chickpea Burgers: These are a great option for baby-led weaning and are packed with protein and fiber.
Chickpea Tuna Salad: A fun twist on a classic, this salad is perfect for older babies and toddlers and can be served on a sandwich, crackers, or lettuce wraps. [link to chickpea tuna salad recipe]
Persian Chicken Bites: These bite-sized pieces of chicken are marinated in flavorful spices and are a great way to introduce your little one to new flavors. [link to persian chicken bites recipe]
Sweet Potato Fries: A healthy alternative. Packed with vitamins and fiber, they are a much healthier option for both kids and adults.
Ingredients:
¼ avocado
1 tablespoon cottage cheese
1 hard-boiled egg
Juice of ½ a lemon or 1-2 tablespoons of lemon juice
⅛ teaspoon salt
⅛ teaspoon pepper
Instructions:
Begin by hard boiling the egg. Place the egg in a saucepan and cover it with water. Bring the water to a boil over medium-high heat. Once the water is boiling, reduce the heat to low and let the egg simmer for about 10-12 minutes. After 10-12 minutes, remove the egg from the water and transfer it to a bowl of ice water to cool for a few minutes. Once cooled, peel the egg and chop it into small pieces. Place the egg in a bowl.
Prepare the avocado by cutting the avocado in half and removing the pit. Scoop out the flesh of about ¼ of the avocado and add it to the bowl with the chopped egg. (Tip: If your avocado isn't quite ripe, you can mash it with a fork to help smooth it out.)
Add the cottage cheese, lemon juice, salt, and pepper to the bowl with the chopped egg and avocado.
Using a fork, mash all the ingredients together until they are well combined. (Tip: The consistency can be adjusted depending on your baby's age and preferences. For younger babies, you may want to mash it until it's very smooth. For older babies and toddlers, you can leave it a little chunkier.)
That's it! Your avocado egg salad is ready to serve.
Mealtime Must-Haves for Your Little One
Here are a couple of products that have been game-changers for me as I navigate mealtimes with my little one:
Divided Plate Set: This handy plate set features a removable silicone divider. It's perfect for those early stages when your baby might prefer their food separated. The divider can also be removed and used as an extra plate, so this set will continue to be useful long after your baby graduates from picky eating.
Silicone Self-Feeding Spoons: These soft, silicone spoons are a lifesaver during the messy transition to self-feeding. They're gentle on gums and easy for little hands to grasp. My baby loves them, and I'm sure yours will too!
Substitutions and Tips
Ripe Avocados: This recipe is best made with ripe avocados. An avocado is ripe when it yields slightly to gentle pressure. If your avocado isn't quite ripe yet, you can place it in a paper bag with an apple or banana and leave it on your counter for a day or two.
Lemon Juice vs. Lime Juice: While lemon juice is what I call for in this recipe, you can also use lime juice in a pinch. The flavor profile will be slightly different, but it will still be delicious.
Greek Yogurt: If you don't have cottage cheese on hand, you can substitute an equal amount of plain Greek yogurt. Greek yogurt will add a slightly tangier flavor and a creamier texture.
Fresh Herbs: Want to add a little extra something to this recipe? Try adding a pinch of chopped fresh dill or chives.
Less Sodium: If you're concerned about sodium intake, you can omit the salt or use a low-sodium cottage cheese.
Black Pepper: While I call for black pepper in this recipe, it's best to avoid adding any spices to your baby's food until they are at least 1 year old.
Storage: This avocado egg salad is best enjoyed fresh. However, if you do have leftovers, you can store them in an airtight container in the refrigerator for up to 24 hours. Keep in mind that the avocado will continue to brown after it's been mashed, so the salad may not look as appealing the next day.
FAQ
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Avocado is generally considered a great first food for babies because of its creamy texture and easy digestibility.
However, eggs and dairy can be a n allergen food for babies. It’s best to do your research before adding it into your babies diet. Always consult with your pediatrician before introducing any new food to your baby, especially if they have any allergies or medical conditions.
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Absolutely! If you don't have cottage cheese on hand, you can substitute an equal amount of mashed avocado, plain Greek yogurt, or a little bit of olive oil. Each option offers a slightly different flavor and nutritional profile.
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This recipe is a healthy option for people of all ages, but if you're watching your calorie intake, you can adjust the portion size or use a lower-fat cottage cheese. Be sure to check the nutrition labels on the ingredients you use to track your daily calorie intake/ daily values.
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This recipe is so versatile! Here are a few ideas:
Spread it on avocado toast for a satisfying breakfast or lunch.
Stuff it into grape tomatoes or hollowed-out bell pepper slices for a fun finger food.
Serve it on a bed of lettuce with a side of chopped vegetables for a complete and healthy meal.
Add a scoop to a bowl of soup for a boost of protein and healthy fats.
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Absolutely! This recipe is a great base, and you can easily customize it to your liking. Here are a few ideas:
Chopped green onions: For a bit of a bite, try adding a sprinkle of chopped green onions.
Garlic powder: A pinch of garlic powder can add a savory depth of flavor.
Red onion: For a stronger onion flavor, you can use red onion instead of green onions.
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Avocado is a great substitute for mayonnaise in traditional egg salad because it's a healthy source of good fats, including monounsaturated fats and essential fatty acids. These fats can help to lower bad cholesterol and promote heart health. Additionally, avocado adds a creamy texture to the salad without the added sodium and calories that come from mayonnaise.
This avocado egg salad recipe is a great way to introduce your baby or toddler to new flavors and textures. It's also a lifesaver for busy parents or caregivers who need a quick and easy meal or snack option. With its combination of healthy fats, protein, vitamins, and minerals, this recipe is a nutritious and delicious way to keep not only your little one happy but the whole family as well!
Avocado Egg Salad Recipe for Babies and Toddlers
Ingredients
- ¼ avocado
- 1 tablespoon cottage cheese
- 1 hard-boiled egg
- Juice of ½ a lemon or 1-2 tablespoons of lemon juice
- ⅛ teaspoon salt
- ⅛ teaspoon pepper
Instructions
- Begin by hard boiling the egg. Place the egg in a saucepan and cover it with water. Bring the water to a boil over medium-high heat. Once the water is boiling, reduce the heat to low and let the egg simmer for about 10-12 minutes. After 10-12 minutes, remove the egg from the water and transfer it to a bowl of ice water to cool for a few minutes. Once cooled, peel the egg and chop it into small pieces. Place the egg in a bowl.
- Prepare the avocado by cutting the avocado in half and removing the pit. Scoop out the flesh of about ¼ of the avocado and add it to the bowl with the chopped egg. (Tip: If your avocado isn't quite ripe, you can mash it with a fork to help smooth it out.)
- Add the cottage cheese, lemon juice, salt, and pepper to the bowl with the chopped egg and avocado.
- Using a fork, mash all the ingredients together until they are well combined. (Tip: The consistency can be adjusted depending on your baby's age and preferences. For younger babies, you may want to mash it until it's very smooth. For older babies and toddlers, you can leave it a little chunkier.)
- That's it! Your avocado egg salad is ready to serve.
